CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 3:00 Bike (Increasing effort each 1:00) Into… 3 SETS FOR QUALITY (7:00 CAP) 10 Alt. Groiners 10 Bootstrappers 10 Alt. Samson Lunge 10 Push-Up to Pike 10 Elbow Punches Workout Metcon (AMRAP – Reps) EVERY 3:00 x 21 MINUTES 8 Power Clean & Jerks (155/105)|(115/75) 24 Slam Balls (30/20)|(20/10) Max Cal Bike in Time Remaining… (Score is Reps) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 21 MINUTES P1 – 8 Power Clean & Jerks (155/105)|(115/75) 24 Slam Balls (30/20)|(20/10) P2 – Max Cal Bike *P1 works on a full round while P2 bikes. Partners switch after 1 complete Round of 8 Power C&J and 24 Slam Balls. (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 6 Scap Pull-Ups 8 Squat Jumps 10 Alt. Step-Ups 12 Alt. Single Leg V-Ups Skill Metcon (No Measure) 4 SETS FOR QUALITY 5-7 Strict Toes To Bar 7/7 Slow DB Box Step-Ups (24/20)* *Hold DBs @ sides (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 12 Box Jumps (24/20) 8 Toes to Bar 6 DB Box Step-Up (50/35)|(35/20) -Rest 1:00- AMRAP x 8 MINUTES 12 Box Jumps (24/20) 8 Toes to Bar 6 DB Box Step-Up (50/35)|(35/20) *Start the second AMRAP where you left off in the first. (Score is Rounds + Reps) Finisher Metcon (No Measure) EMOM x 10 MINUTES Min 1 – 20 Russian Twists + Max Hollow Hold Min 2 – 15 Superman Rocks (No Measure)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3:00 Bike (Increasing effort each 1:00) Into… 3 SETS FOR QUALITY (7:00 CAP) 10 Alt. Groiners 10 Bootstrappers 10 Alt. Samson Lunge 10 Push-Up to Pike 10 Elbow Punches Workout Metcon (AMRAP – Reps) EVERY 3:00 x 21 MINUTES 8 Power Clean & Jerks (155/105)|(115/75) 24 Slam Balls (30/20)|(20/10) Max Cal Bike in Time Remaining… (Score is Reps) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 21 MINUTES P1 – 8 Power Clean & Jerks (155/105)|(115/75) 24 Slam Balls (30/20)|(20/10) P2 – Max Cal Bike *P1 works on a full round while P2 bikes. Partners switch after 1 complete Round of 8 Power C&J and 24 Slam Balls. (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 250m Row 5 Inchworms 10 Bird Dogs 10 KB Deadlifts Strength Deadlift (5×5) ON A 15:00 RUNNING CLOCK… 5×5 Deadlift* *Moderate for all sets (Score is Weight) Workout Metcon (Time) 2 ROUNDS FOR TIME 60/50 Cal Row 25 Deadlifts (155/105)|(115/75) (Score is Time)Read more